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3-Legged Downward Facing Dog

 

3-Legged Downward Facing Dog / Eka Pada Adho Mukha Svanasana

 

Etymology:
"Eka Pada" means "one-legged," "Adho" means "downward," "Mukha" means "facing," and "Svanasana" means "dog pose." So, "Eka Pada Adho Mukha Svanasana" translates to "One-Legged Downward Facing Dog Pose" in English.

Benefits:

  • Strengthens the arms, shoulders, and wrists.
  • Stretches the hamstrings, calves, and Achilles tendons.
  • Improves balance and stability.
  • Engages the core muscles.
  • Increases flexibility in the hips and thighs.
  • Relieves mild back pain.
  • Calms the mind and reduces stress.

Contraindications:

  • Carpal tunnel syndrome or wrist injuries.
  • Shoulder injuries.
  • Severe back pain.
  • High blood pressure.
  • Recent abdominal surgery.
  • Pregnancy (may need modifications).

Alignment Tips:

  • Start in Downward Facing Dog Pose (Adho Mukha Svanasana) with both feet on the ground.
  • Lift one leg up behind you, keeping the hips square.
  • Engage the core muscles to maintain stability.
  • Press firmly through the hands to avoid collapsing into the shoulders.
  • Keep the spine long and the neck in line with the rest of the spine.
  • Flex the lifted foot and reach it towards the ceiling to deepen the stretch in the hamstring.

Therapeutics:

  • Helps relieve sciatica.
  • Assists in managing mild depression and anxiety.
  • Improves digestion.
  • Can be therapeutic for those with flat feet or fallen arches.

How to do it:

  1. Begin in Downward Facing Dog Pose (Adho Mukha Svanasana).
  2. Shift your weight onto your left foot.
  3. Inhale and lift your right leg up behind you, keeping it straight.
  4. Reach the lifted leg as high as comfortable without compromising the alignment of the hips.
  5. Hold for several breaths.
  6. Exhale and lower the right leg back down to the ground.
  7. Repeat on the other side.

Modifications:

  • Place blocks under the hands if wrists are sensitive.
  • Bend the lifted leg slightly if hamstring flexibility is limited.
  • Practice against a wall for added support and balance.
  • Keep the lifted leg bent at the knee for less intensity.

Props:

  • Yoga blocks.
  • Wall for support.
  • Yoga strap for hamstring assistance.

Misalignments:

  • Collapsing into the supporting shoulder.
  • Lifting the lifted hip higher than the other.
  • Arching the lower back excessively.
  • Allowing the head to drop or the neck to tense.

Assisting:

  • Use verbal cues to encourage proper alignment.
  • Offer hands-on adjustments to support the hips and shoulders.
  • Use props to assist with stability and alignment.

Prep Poses:

  • Downward Facing Dog Pose (Adho Mukha Svanasana).
  • Plank Pose (Phalakasana).
  • Standing Forward Bend (Uttanasana).

Follow Up Poses:

  • Standing poses like Warrior I and Warrior II.
  • Seated forward bends like Paschimottanasana.
  • Restorative poses like Child's Pose (Balasana) or Corpse Pose (Savasana).
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